Name: Playbook - Niki SugarySixpack - Body weight cardio
Uploaded: 2024-03-28T18:05:10.555Z
Duration: 21 min
Description: Body weight cardio

Need:
You! And maybe a mat

Move through these with intention and control. I know it can be easy to get messy in cardio but we only want to go as fast as we feel good about our form and our core function.

Second circuit is a lower impact options that a re similar to the first circuit. Don’t do both!😁

Let’s sweat!🙌🏼

-connect to core before planting hands and hopping feet back to get into plank
-move with intention, be mindful of good form in he plank and in the squat
-Keep length through the torso, not crumpling up in the deep squat
-avoid dipping of hips or lifting to the sky in plank
-step feet to modify
-raise hands to a bench/alternative and keep a higher squat for more modification

Deep squat to plank

-land lightly 
-Partial squat down to get power for the hop over
-Drive through the glutes
-Core works with breath through the movement. Exhale, connect, jump

Lateral jumps

-Hips, ribs and head are stacked with a light length through the body in plank and bottom of squat
-Avoid hips sagging towards the ground or popping up to the sky while in plank
-Wrists under shoulders
-In plank, very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string
-Move feet as quickly as you feel comfortable keeping good form
-Core is engaged and working in plank
-Land lightly

Hop in + plank jack

-Stay low as you hop over
-Only go as quickly as you can keep good form
-Hinge at the hips slightly to keep good alignment and hips, ribs and head stacked
-Land lightly from jump squat at each end
-Core works with breath

Shuffle + jump squat

-move as quickly as good form allows
-land lightly
-think pressing through the ground to hop
-keep length through torso and hips, ribs and head in line with a slight bend at hips
-core works with breath. Exhale and connect. Can maintain light connection throughout as well

Hopping tap over

-Hips, ribs and head are stacked with a light length through the body
-Core stays connected through the movement, still breathing! See core hold tutorial in core function playlist
-Avoid hips sagging towards the ground or popping up to the sky
-Elbows under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string
-Move feet side to side as quickly as you feel comfortable keeping good form
-Walk feet to modify or raise arms up on a chair/step/bench

Bell plank

-Hinge forward keeping hips, ribs and head in line to reach toward or touch the floor.
-Press through the leg under the body to hop up and switch foot position
-Chest is open but facing more towards the floor than our
-Step to switch feet instead of hopping to modify

Tap out pop w/ hinge

Intervals

-Engage core before lifting into quadruped
-Core supports staying lifted in the movement & keeping torso sturdy/stable
-keep hips, ribs and head stacked in line and length through the torso
-Quickly step feet to to quadruped and out to plank

Quadruped to plank

-Hinge hips back to start
-Drive through the outside leg like outside going to jump
-core works with breath through the movement. Exhale, connect, move

Lateral jumps mod

-Big step to the side before popping up onto the toes
-Hinge hips back as you step laterally. Stay low
-core works with breath through the movement

Shuffle + jump squat mod (Side step pop)

-move as quickly as good form allows
-keep length through torso and hips, ribs and head in line with a slight hinge at hips
-core works with breath. Exhale and connect. Can maintain light connection throughout as well

Hopping tap overs mod

-Step to side,middle, other side
-Core is works through the movement
-Keep length through the body to prevent hunched back
-intensify by extending out into full plank

Quadruped step outs

Tap out pop w/ hinge (step feet to modify further)

Lower impact option

Body weight cardio

Julianne

Raeanne

So hard but great. I don’t know how your legs just float down in that last one. You=🪶 me=🪨

Abbie

Step cardio sweat

Courtney

Lindsay

Advanced cardio intervals

Tap down + knee drive so hard but sooo good! 💪

Kicked my 30 week pregnant booty in a great way!

Carley

Cardio circuit (chair/box/bench)

Such a challenge with a great leg burn 🔥

Cardio sweat (box/bench/chair)

Alexandra

Kasey

What a great quick yet super sweaty affective workout! Loved it!

Becca Ralls

19 Min bodyweight interval follow along

Pamela

Awesome quick sweaty workout while my kids are napping!

18 min lightly weighted interval cardio follow along

I love revisiting this oldie! Such fun movements, really enjoyable cardio fun! 🙌🏻 Also great for mental conditioning doing 4 rounds instead of 3! 😂

Judit

I’m on vacation and appreciate that there are still a few Bodyweight exercises on here for when our Airbnb has nothing, haha!

Missy

Amazing work out!! Good start for the year!! 💕⭐️🔥

20 Minute bodyweight HIIT

Collins Stone

19 min bodyweight cardio sweat (non follow along version)

Awesome start to the day! Loved the mix of exercises in this one.

Natalie

26 Min Cardio sweat + core (mini loop band, light dumbbells)

So good I’ve come back to this circuit again, gets better and better!

Caroline

Romadi

Cardio sweat

Real leg burner near the end of each round 🔥🔥 💦

This was so fun and so sweaty!!!! Loved it!!!!!

Intervals + core

Wow! This was intense!💥 Covered in sweat all over, have to catch my breath! 💦🙌🏻 Loved it!

Just a good quick sweaty workout while my kiddos nap! 💪🏽

Chelsea

Lightly weighted cardio

This was a really fun cardio and ab workout! Loved it!

Perfect workout for starting 2023! 🥳💪🏻 But who am I kidding, all of your workouts are perfect! 😉🫶🏻

Lightly weighted intervals + core

Body weight cardio + core

Cardio circuit

This got my heart rate spiking and the sweat flowing! I am so out of breath! Woo this was tough but so good!

Fantastic, best way to start off Good Friday!

Step cardio circuit

A challenging and super sweaty cardio workout!

Amber

Core + cardio

Absolutely loved this core and cardio! The cardio was so much fun!

Step cardio + core

This was such a sweaty cardio! Loved the ab work in the beginning 👏🏼

Great! I just have to replace 2nd with fifth and back😅 cause couldn’t do whole 2nd after 1st🤪

Body weight cardio

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